Strong and powerful back muscles help us immensely in everyday life and also prevent back pain or tension. The back stretching machine is an excellent way to build and strengthen these muscles. In most studios you can also find this back stretching machine. It is one of the most popular machines for strengthening the back muscles, not only to build up strength, but also to prevent problems with the spine.
However, the back extension machine is only good if it is perfectly adjusted and thus properly trained. The back extension machine can always be adjusted individually and the settings can be adjusted. In addition, most of these devices also have adjustable positions, because there you really have to be very accurate. If the position is not ideally adjusted, then unfortunately this can lead to serious problems.
The right training with the back extension machine
In order to handle this machine properly, it is definitely very important that you receive proper instruction. This should always be done by an experienced trainer or therapist. This is the only way to ensure that no mistakes are made when training with the back extension machine. After all, the trunk muscles should be strengthened and no injuries should occur.
Mistakes during exercises with the back extension machine
- Wrong sitting position
- Too heavy weights
- Overstraining the training
- Too few regeneration breaks for the muscles.
- One-sided training.
- Backward and fast execution of exercises.
Training with the back extension machine
If you want to build up your back muscles with the back extension machine, you have to use it correctly. And this starts with the correct sitting position. Unfortunately, many people sit incorrectly on the bench. The exerciser sits with his back straight and his feet firmly planted on the floor. The pad roll for the back must sit on the shoulders. The body must be under tension throughout the exercise and the position of the back is checked again and again. Only a straight and upright back will ensure success in this exercise. The handles are now taken with the hands and then the entire back is pressed against the back pad, so to speak. In the process, the upper body is lowered down, and when the load is released, the upper body goes back up. When performing this exercise, it is very important to make sure that these movements are performed very slowly and in an absolutely controlled manner. Hectic and jerky movements should always be avoided.
If the exercise sequences on the back extension machine are performed too quickly, then it is possible that an out-of-round movement will occur and, in addition, the weights will hit each other. Therefore, it is always important to be with full concentration in the exercise, because the exercise with the back extension machine is stopped just before you are in the starting position and exactly then the exercise, with the back extension machine is done correctly.
So everything is done correctly in the use of the back extension machine
It is important to have a trainer instruct you in the use of the back extension machine. The trainer should also always determine how much weight can be applied. This is where many mistakes happen, because many people put on too much weight and this must be avoided. Otherwise, unpleasant injuries can occur very quickly on the back extension machine. Strains and stretches can occur. But this should be avoided at all costs, because that would cause the training to falter. It is better to start very slowly and then increase from time to time. In addition, the trainer should also determine the number and repetitions. It is very important never to go cold to the back extension machine. Before training with the back extension machine, it is always highly advisable to complete a warm-up program.
You want to buy a new or used back extension machine? Read here what you should consider when buying.
Published on: 2 July 2015